When pulling in knees, look down through diamond shape created between arms and legs

Work toward getting every vertebra of spine on floor by doing these: Tuck chin to chest to lengthen neck; Flatten shoulders against ground to extend upper spine; Push hips and tailbone down to work lower spine

Remember to breathe and hold pose for 20 seconds

Lower both legs slowly

15. Bikram Yoga Sit-Up Pose

Purposes and Benefits:

Realigns spine and enhances its flexibility

Increases flexibility of hamstrings

Massages abdominal organs

Strengthens and tightens abdominal muscles

Tones torso

Energizes body to prepare it for next pose

How to Do:

Start from Corpse pose (#13)

Flex toes up toward ceiling

Bring both arms overhead and cross thumbs

Inhale as you sit up and exhale as you start diving forward to reach for toes

Work toward keeping legs on floor

Grab toes and lay body flat on legs to stretch back of body

If hamstrings and lower back are too tight, bend knees slightly to grab toes and touch forehead to knees

Stay motivated even if you think you have no abdominal strength; building strength takes time

16. Cobra Pose: Bhujangasana

Purposes and Benefits:

Targets lower back

Prevents lower back pain

Helps to cure lumbago, rheumatism, and spinal arthritis

Relieves menstrual problems, such as backaches, cramps, and irregularity

Cures loss of appetite

Aids in correcting posture

Enhances functioning of liver and spleen

Boosts concentration

Increases spinal flexibility and strength

Invigorates deltoids, trapezius, and triceps

Massages and tones back muscles

(NOTE: This pose requires 80-20 breathing, whose “How-to-Do” is described first. The “How-to-Do” for the pose is explained immediately after.)

How to Do 80-20 Breathing:

Begin by taking a full breath as if preparing to head underwater

As you inhale, lift ribs while engaging and stretching abdominal muscles

Move into pose while exhaling 20% of air through nose with closed mouth

Continue to breathe this way: inhale fully and exhale 20% of air while keeping lungs 80% full

How to Do:

Lie on belly

Put palms flatly on floor directly underneath shoulders, fingertips in line with tops of shoulders

Keep legs and feet together and keep them stretched down and back

Draw shoulders down and keep elbows in close to ribs

For next step, use strength of spine and legs rather than arms (it’s not a push up)

Inhale, look up to ceiling, and arch head and torso back until belly button just touches floor.